Reply To: 2011 Training Log

#10390
Fraser_9to5
Keymaster

July 2

KB Swings
2 x 15 x 18.5kg

Power Cleans
1 x 81kg
1 x 86kg
1 x 88.5kg
1 x 91kg
1 x 93.5kg
1 x 96kg

Couldn’t get to the track today as it shut early so did power cleans.

July 4

Track Work
80, 100, 120m falling. 9.36, 11.47, 13.86

Bench Press
8 x 75kg
5 x 85kg
3 x 90kg
3 x 1 x 102.5kg
5 x 87.5kg

Third run was really tense and a mess. Power matrix in bench.

July 6

Track Work
250m (90 secs) 150m 33.4, 19.9 total 53.3 secs
300m (90 secs) 100m 39.6, 12.9 total 52.5 secs

Pacing was hard and I could’ve hit 52 flat as I intended to do. This replaces my 5x200m session and recovery will be cut followed by distance and then intensity upped.

July 7

Deadlift
3 x 108.5kg
3 x 123.5kg
7 x 138.5kg

Bird Dogs
2 x 20

Weighted Ab circuit, 295 reps & bridges

July 8

Alternate DB Bench
2 x 16 x 36kg
1 x 12 x 36kg

Explosive Pushups
3 x 8

DB Rows
3 x 8 x 45kg

Race on the 13th so not many weights before then

July 11

3 x 200m, 2 x 200m all in around 27 flat.

July 12

SL Calf Raises
1 x 12 x 10kg
1 x 12 x 20kg

Plantar Flexor Res. Band pull
2 x 12

I was at a biomechanics lecture the day before and direct calf work came up and these were discussed – I had a race the next day but wanted to see what they were like.

July 13

100m – 12.04 (-2.4)

Quite a strong headwind. Had the best first 40m of my life and was over a metre ahead and thought it was wrapped up but I hadn’t done a top speed session in a while and it showed when I was a little short of the pace and I ended up getting pipped by a few hundredths.

200m – 24.28 (-0.8)

This was almost 10pm at night as there were loads of 1500m races that dragged on. Again my acceleration was excellent and other than easing up a little at about 80m I ran how I wanted to, with good form on the straight but again a little lacking in top speed.

Times are meh but the last races have been a really nice tailwind so can’t make a direct comparison.

July 14

Deadlift
5 x 116kg
3 x 131kg
1 x 146kg PB
1 x 156kg PB

Hyper Extensions
2 x 20

SL Calf Raises
3 x 12 x 21kg

Plantar Flexor Res. Band pull
2 x 12

Weighted Ab circuit, 295 reps & bridges

This was my last bit of deadlit for the summer and I wanted a quick test of my 1RM. My back started rounding when I tried 161kg so I stopped, but 156kg is pretty good considering I weigh about 69kg at the moment.